Everyone is concerned about health and wants to look good, be healthy and live for a long life. Everyone is busy to earn money but, are we trying enough to be healthy?
A healthy and balanced diet will provide many benefits into and beyond. If you wants to healthy than you have to exercise regularly, eats healthy, doesn’t smoke, does’t consumption of excessive alcohol and so on. What we eat and drink can affect our body’s ability. It doesn’t seem too hard, but those who have a strong will power can try to change their habits.
If one wants to living a healthy live can habit like having a glass of water early in the morning, be more physical active or just try to smile more often. Here are some ways to improve your healthy lifestyle.
1. Drink a warm glass of water in the morning
Drinking warm water can provide your body with the water it needs to replenish fluids. It can also improve digestion, relieve congestion, and even make you feel more relaxed. Most people who drink warm water as a holistic health remedy do so first thing in the morning or right before bed for optimal health benefit. Add a twist of lemon for a vitamin C boost, and you’re already on your way to better health.
According to experts, hot water consumption in the morning preps your gut for the rest of the day and may contribute to weight loss. Specifically, it clears the intestines, prevents bloating, and gets rid of excess water weight via contraction of the bowels.
2. Wake up & Stretch
Lying in bed all night can cause your muscles to tighten, it’s important to wake up and stretch to release any tension that may have been caused while you were sleeping. Stretching is a great way to stay in shape, become more flexible and relieve sore muscles. It also helps relieve stress, anxiety, improve digestion, soothe headaches and improve your overall health.
3. Don’t miss the Breakfast
Breakfast kick-starts your metabolism, helping you burn calories throughout the day. Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight.
Skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it. If you don’t eat it, you aren’t likely to get all of the nutrients your body needs.
4. Eat Variety of foods
Eating the same exact thing every day for every meal isn’t good for you. Our bodies are incredibly complex, and (with the exception of breast milk for babies) no single food contains all the nutrients we need for them to work at their best. Eating a varied, well-balanced diet means eating a variety of foods from each of the five food groups daily, in the recommended amounts. Because different foods provide different types and amounts of key nutrients, it is important to choose a variety of foods from within each food group.
In your daily diet, aim to eat a mix of staple foods such as wheat, maize, rice and potatoes with legumes like lentils and beans, plenty of fresh fruit and veg, and foods from animal sources (e.g. meat, fish, eggs and milk). Choose wholegrain foods like unprocessed maize, millet, oats, wheat and brown rice when you can; they are rich in valuable fibre and can help you feel full for longer. For snacks, choose raw vegetables, unsalted nuts and fresh fruit, rather than foods that are high in sugars, fats or salt.
5. Eat Regularly to be Healthy
It is important to eat regular meals to ensure your body gets the energy it needs to perform. To prevent big hunger pangs between meals and overindulging at main meal times, spread your food intake over five to six smaller meals and snacks, rather than eating three large main meals a day. Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet. Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals.
6. Drink Plenty of Water
It’s important for your body to have plenty of water each day. Water helps you to digest your food, absorb nutrients from food, and then get rid of the unused waste and acts as an appetite suppressant. Don’t wait until you feel thirsty to drink water or other fluids. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight.
7. Reduce sugar and salt intake
Many people eat too much added salt and sugars. Even reducing these by small amounts can make us healthier. It can help us manage our weight better and reduce our risk of chronic diseases like heart disease, stroke, Type 2 diabetes, some cancers and chronic kidney disease.
Salt intake of less than 5 grams per day for adults helps to reduce blood pressure and risk of cardiovascular disease, stroke and coronary heart attack. The principal benefit of lowering salt intake is a corresponding reduction in high blood pressure.
Excessive amounts of sugar can lead to obesity and type 2 diabetes. Reducing your sugar intake helps you avoid extra weight gain and keeping a healthy weight cuts the risk of 13 types of cancer.
8. Get on Physical Activity
Regular physical activity is essential for good health and happiness. People with very active jobs (i.e. construction worker, mail carrier) and those who frequently exercise typically reach the weekly recommended activity level of 150 minutes. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being.
If you need be more active, make sure that you are always on the lookout for little ways to move more. You can add some to increase physical activity throughout your day: Try making the walk longer or faster, Stand instead of sitting (this burns more calories), Take a walk on your lunch break, Sit on an exercise ball, Play outside with your kids.
9. Try to be Happy
The fundamental reason why happiness is so important is that it’s extremely vital to our own goals in life and can help us achieve many other cherished personal ambitions and goals. Happiness is good for our health; happy people are less likely to get sick, and they live longer. Happiness is good for our relationships. Happy people are more likely to get married and to have fulfilling marriages, and they have more friends.
No one can change your life and make you truly happy except you. Choose positivity over negativity and smile because you can. … Do the things that make you happy more often, spend time with those who bring out your smile and create your own happiness.
“Being happy doesn’t mean that everything is perfect. It means you’ve decided to look beyond the imperfections.” ~Unknown
10. Get Enough Sleep
Sleep is absolutely essential for your health. However, when life gets busy, it’s often the first thing to get neglected or sacrificed. Sleep is more than just a time for your body and mind to rest. In fact, while you’re asleep, your body is hard at work. During this time, your body rebuilds muscles you’ve worn down during the day and cleans away harmful plaques and waste that are produced in the brain. These are vital processes that keep both your mind and body running properly. This is unfortunate because good sleep is just as vital to good health as eating healthy foods or getting enough exercise.
While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep.
National Sleep Foundation Recommends New Sleep Times
|Age||Recommended||May be appropriate||Not recommended|
|14 to 17 hours||11 to 13 hours|
18 to 19 hours
|Less than 11 hours|
More than 19 hours
|12 to 15 hours||10 to 11 hours|
16 to 18 hours
|Less than 10 hours|
More than 18 hours
|11 to 14 hours||9 to 10 hours|
15 to 16 hours
|Less than 9 hours|
More than 16 hours
|10 to 13 hours||8 to 9 hours|
|Less than 8 hours|
More than 14 hours
|9 to 11 hours||7 to 8 hours|
|Less than 7 hours|
More than 12 hours
|8 to 10 hours||7 hours|
|Less than 7 hours|
More than 11 hours
|7 to 9 hours||6 hours|
10 to 11 hours
|Less than 6 hours|
More than 11 hours
|7 to 9 hours||6 hours|
|Less than 6 hours|
More than 10 hours
|Older Adults≥ 65 years||7 to 8 hours||5 to 6 hours|
|Less than 5 hours|
More than 9 hours